Intense Training Week Day 4

Barbell Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
86kg x 5
88kg x 5

1 week of intense training

Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
90kg x 4

Single leg Speed Skater squat with 2 x 12kg Dumbbells

3s x 8r

Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

PM WOD's

After a loooong layoff, I'm getting back into the game.

First of all, since my workout capacity is non-existant, I'll be working out >4x a week for the next couple of weeks and the focus will be on Olympic lifts as seen on the performance menu daily workouts (started the new cycle the 15th of December.

I also decided to participate in a push-pull meet the 4th of April in Gent.

Goals: Pull 180kg+ (190kg would be great)
Bench Press: 80kg+

So here's yesterday's workout:

Back Squat w/ 84kg x 3s x 5r
60 seconds rest between sets

Snatch Grip Deadlift w/ 60kg x 3 x 3
60 seconds rest between sets

Push Press w/ 52kg x 5,5,4,5,3
90 seconds rest beween sets

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

Long time no Blog... Going EDT - 21 day itch style

Yes, I know, it's been a loooooooong time. Things got me out of training.
Namely: parties and just life in general. But I'm ready to dive in again:

Here's what I did today:

Back Squats:

50kg x 2
70kg x 2
90kg x 2

[Back Squat 96kg x 1 x 11
One Arm Bent Over Row x 5 x 9
30 seconds rest]

Squat RM Testing

Got myself a new squat rack, so established what
weights I would be working with during my upcoming cycle:

Back Squat:

30kg x 3
50kg x 3
2 minutes rest
70kg x 5
3 minutes rest
80kg x 5
3 minutes rest
90kg x 5
3 minutes rest
100kg x 2

Front squat flexibility work & Clubbell Casts

Squats

Squats w/ 70kg x 20
Ab wheel rollout

I'm back.

Back from a long period of inactivity.

Taking it easy this week.

Here's what I did:

7 sets of:
[Power Cleans w/ 53kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Back squats with heels elevated w/ 76kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Rings dips w/ 10kg x 3
1 minute rest]

EDT Power Snatch Day 2+ ETK Phase II Day 3

PS w/ 30kg x 1
PS w/ 50kg x 1
PS w/ 60kg x 1

[PS w/ 66kg x 1 x 11
1 minute rest]

[Clean + Press w/ 46kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Back Squat w/ 90kg x 2
3 minute rest
Back Squat w/ 100kg x 1
4 minute rest
Back Squat w/ 110kg x 1

NOTES:
-Back Squats were done dead start. Squatted the weight up from the pins, then did 1 full rep (concentric + eccentric).